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We’re less than 3 weeks out from the start of the 2019 CrossFit Open. By this point, you’ve probably read all of our flyers and know what the Open is. If you don’t know, please check out the flyers (the restroom is a fun place to read! :P), catch yourself up here, and/or ask any Depot coach!

(2) Save the Date(s)! CrossFit HQ will be announcing Open workouts every Thursday night starting February 21st and you’ll be completing the workout with your fellow Depot community members each week.

Organized CrossFit Open heats for each Depot location are on the following days:

DTLA: Friday Night

Echo Park: Saturday Morning

West LA: Saturday Morning

SMV: Friday Night

(3) Pre-order a Depot CrossFit Open t-shirt. This year, Depot’s giving back to our own local communities as part of the Open. Depot’s 2019 CrossFit Open t-shirts are on pre-sale for $20 each; all profits will be donated to a community-specific non-profit organization! Submit your preorder here.

The CrossFit Open is coming on February 21st, and we want you to participate! The CrossFit Open is comprised of five workouts over five weeks, programmed by CrossFit HQ. Throughout the five weeks, folks just like you will be performing these workouts at CrossFit affiliates all over the world.

While the top 20 finishers in the CrossFit Open will advance to a spot at the CrossFit Games, most people who participate in the Open are doing it for fun with the rest of the CrossFit community.

CrossFit Open workouts will be released every Thursday during the Open and there will be a specific day of the week that we complete the workout together in organized heats right here at Depot.

If you’ve never done the Open and have more questions about what it is, ask any coach! If you’ve done the Open before, we’re looking forward to you doing it again. We’ll be posting more details over the next few weeks about registration and heats.

For now, check out this awesome video shot by Coach Jason Mac at Echo Park during our last 2018 CrossFit Open WOD in Los Angeles.

I wanted to take a moment to wish Depot a Happy (Belated) 5th Birthday! When I first opened Depot West LA on January 1st, 2014, I could have never imagined that a few years later Depot would be what it is today - 4 awesome fitness communities from Los Angeles to the Central Coast, with the most incredible members and staff. Thank you so much to our amazing Depot United community and Depot team for all of the love, support, and wonderful memories since we first opened our doors. There have been so many forever friendships, transformations, and PRs here and I feel so lucky to have been here for them. I feel fortunate that my everyday is doing something I am so passionate about and that I get to see all you:) We have so many fun things planned for 2019, and I look forward to many more years together, with lots of sweaty fitness. See you soon, Depot crew!

Love,Liz Montaño

On Saturday, February 2nd, we’ll be opening up our doors at Depot Echo Park to LGBTQ+ athletes and allies from all across Los Angeles to host OUTWOD, a community workout and fundraiser. We've set a goal to raise $2,000 for OUTWOD and GLSEN LA, and we'd love for our Depot community to sign up and sweat for a cause!

With 2 divisions to choose from, family and friends are more than welcome to join in on the fun (even if they don't have any CF experience)! Click the button below to register.

If you're unable to attend, but would still like to donate to the event goal, click here.

Another year, another CrossFit Open will be coming our way starting Thursday, February 21st - Monday, March 25th. We'll be sharing more details regarding heat times and sign ups as the announcement gets closer! For now, we can mentally prepare ourselves for what Dave Castro might have in store for us in 19.1.

Never heard of the CrossFit Open or how it works? Watch the video below to get caught up and ready to sign up!

Hope you’re still enjoying time with family, friends, and your favorite pair of stretchy pants. I’m briefly interrupting your holiday time with a fun announcement: On Saturday, February 2nd, we’ll be hosting OUTWOD at Depot Echo Park!

One of my favorite things about Depot is how diverse and inclusive the community is across every single one of our locations. The way each gym showed up loud and proud for our inaugural Depot Pride workout in June truly gave me the warm and fuzzies. <3

I can’t wait to host our Depot Pride WOD in June 2019, but ahead of that, you’ll have another opportunity to work out and show your support for the LGBTQ+ community. In February, we’ll be opening up our doors at Depot Echo Park to queer athletes and allies from all across Los Angeles to host OUTWOD, a community workout and fundraiser.

Registration is $30 and all proceeds from the event will be going towards The Out Foundation and GLSEN Los Angeles. The Out Foundation is the only US non-profit dedicated to the health and wellness of the LGBTQ+ community by providing access to and success within the fitness space. GLSEN LA is an education non-profit whose mission is create safe and affirming K-12 schools for all students, regardless of sexual orientation, gender identity, or gender expression.

Two different options for the OUTWOD workout are available: (1) Fitness - Simple functional fitness movements requiring no advanced skill (perfect for your friend who does not have CrossFit experience but wants to join in on the fun!) and (2) Performance - Elements of olympic lifting, powerlifting, gymnastics, etc. (As a Depot member, you’ll be ready for this!)

With that said, save the date - February 2nd, 2019! Or, better yet...register now! Again, this event is open to the public and the OUTWOD team will be closing registrations once we reach capacity.

WEST LA: In addition to the above, 6 & 7 PM classes on Friday 12/28 are also cancelled

We wrapped up our 5th annual Naughty or Nice competition this past Saturday, and we couldn’t be more proud of all of the athletes who competed! Across both SMV and LA, we had lots of clean PRs, plenty of folks who surprised themselves by pushing themselves to level 11, and a ton of holiday cheer.

Thank you so much to all of our staff, member, and family volunteers who helped setup, judge, score, clean up, and all of the little things in between that helped make both events so successful. We couldn’t have hosted these competitions without you and are so grateful for each and every one of you!

LA Results

Your local winners for the Los Angeles competition between DTLA, Echo Park, and West LA are:

Detailed results can be found here: Naughty or Nice - LA Leaderboard* In the event of a tie, the athlete with the most top place (1st place) event finishes took the win* In the event of a tie where both athletes had the same number of top place event finishes, we HOSTED AN IMPROMPTU 60-SECOND MAX CALORIE ASSAULT BIKE FACEOFF (Congratulations to you both, Jackie & Angela! We hope your lungs and quads have recovered.)

We also want to give a big thank you to Jonathan Moore for taking amazing photos! You can check out his album, "LA Naughty or Nice Photos Part 1," below:

Congratulations again to all of our athletes! On any given day, just 1 Depot WOD is tough enough, and you each did 4. We love hosting this event every year and hope you had a blast. :) Enjoy your time with family and friends this holiday season!

This year’s event is being held at our new Downtown LA location so come join the fun and help us break in our new space!

Competition participants in Rx and Scaled divisions will have the chance to win prizes from the following sponsors:

Chicas will be providing all competitors with neighborhood discount cards and competition winners will be receiving Chicas gift cards.

More about Chicas:Under the direction of James Beard nominated chef Eduardo Ruiz, Chicas Tacos popped up in a small taco stand in downtown Los Angeles in 2016. They pioneered the movement of utilizing fresh, organic, and never-frozen ingredients in a bold yet balanced menu inspired by the vibrant flavors of Mexico. Chicas is just two blocks away from Depot DTLA and is one of our favorite taco spots!

Embrace Healing & Wellness will be on-site at our competition giving FREE 15-minute chiropractic evaluations and sports specific massages (Active Release Technique) for all athletes and spectators. You can sign-up for your 15-minute session on the day of the competition at Embrace's booth.

More from Embrace:Embrace Healing & Wellness is located in West LA and provides the most comprehensive therapeutic treatments available outside of the traditional medical community. Starting as Chiropractic and Acupuncture practitioners who specialized in sports injuries, we broadened our focus to encompass many lifestyle-related health treatments, including Functional Medicine, Active Release Technique, ergonomics issues, strength, flexibility and nutrition. Our practice now specializes in rebuilding your natural energy and well-being by repairing and mitigating physical problems. Our goal is to get you back to your lifestyle and activities quickl —and to feel more confident about how you approach your health. For a couple of years, we've had the honor to provide onsite chiropractic care to other CrossFit athletes at Torrance Crossfit (now Torrance Training Lab). We loved the experience and energy of the CrossFit community and look forward to working with you!

It’s time for our annual Naughty or Nice holiday competition! For those of you who are unfamiliar with Naughty or Nice, this is a competition that we put on every year to give Depot athletes the chance to compete in a fun, festive environment. We encourage athletes to dress up in holiday attire as they push themselves a little bit harder than they normally would in our daily CrossFit classes. Naughty or Nice is a fun, family friendly event that is inclusive to both Rx and Scaled athletes and is really just a great way to end the year among friends and family! (And potentially win some prizes!)

This year’s competition will take place on Saturday, December 15th at Depot DTLA (1006 S. Olive St. LA, CA 90015) and Depot SMV. The cost is $40 and registering by Monday, 11/26 (11:59pm PST) will guarantee you a T-shirt with your registration. Registrations after 11/26 will be accepted (pending space), but will not come with a t-shirt. Our competition will be capped, so sign-up today to secure your spot! All workouts and movements have been posted on the registration site! Click below and enter code “depotunited” to unlock the event page.

Finally, we’re looking for volunteers to help us run the show! If you’re unable to compete, but would like to help set up the night before, judge, and/or assist with day-of tasks, please email Jeff Franzen at jeff@depot.fitness.

Our Depot family is expanding! This December, we’ll be opening a brand new Depot location in downtown Los Angeles — right where South Park, the Financial District, and the Fashion District all meet. Depot DTLA has been in the works for a long time now and we’re happy we finally get to share the news with you. Since we opened up the doors to our first gym in 2014 (hello, West LA!), our goal has been to provide supportive and inclusive environments for people of all types to come together, work on their fitness, and build community. We're so excited we get to do this soon in DTLA.

If you have any friends who live/work downtown, we’d love if you could share the news with them. We’re running an early bird special for the first 50 members who sign up at DTLA; they’ll get their first 3 months of CrossFit for $150/month!

As a Depot member, you’ll automatically have access to Depot DTLA once we open our doors! (If you work downtown and think your office may be interested in a corporate/group membership with Depot, please email Steph Lo at steph@depot.fitness.)

Stay tuned for more updates and please send your friends our way below!

We’re excited to announce that a new program, Depot Performance, will be coming to Echo Park & West LA on Wednesday, October 24th! Many of you have expressed that you’d like an alternative to CrossFit on certain days, while some of you have asked for a supplement to your training. With Depot Performance, you’ll have exactly that!

DEPOT PERFORMANCE classes are designed around circuit and interval training principles, where athletes move their bodyweight and/or light weights with high intensity and high repetitions at multiple workstations. In each 1-hour class, we’ll get you stretched, warmed up, and working through stations for 30 minutes. Depot Performance classes are for all levels.

If you have friends or family members who you’ve been trying to convince to come to Depot, but have said they aren’t ready for CrossFit, Depot Performance classes are an easy way to show them what our gym and this community’s all about.

Depot Performance will not have the heavy barbell work, olympic lifting, or gymnastics movements seen in our CrossFit classes. However, you can expect the same level of expert coaching + new bodyweight movements + fun equipment additions like suspension trainers, assault bikes, and hurdles!

DEPOT PERFORMANCE CLASSES INCLUDE:

Full Body HIIT High-intensity interval training that targets all parts of your body with a combination of cardiovascular drills, suspension band training, and sports performance exercises. Expect to work your arms, abs, legs, chest, and back, all while burning calories, increasing strength, and improving your overall fitness.

Just LegsExactly what it sounds like. Get ready to use those legs to squat, jump, and everything in between. Feel that booty burn while building strength and definition.

Speed & AgilityWork on your explosive power while staying light on your feet. We use exercises found in athletic training across varying sports to get you moving quicker front-to-back, up-and-down, and side-to-side.

We’ll be launching with a limited schedule to start and hope to hear from you throughout this initial period! Your feedback is important to us while we work on growing this program.

Here are the specific Depot Performance classes and times* that will be offered at each location starting next week. While programming will not be posted on Wodify the night before, you must reserve your spot in advance. Classes are strictly capped at each location due to the circuit-nature of the programming.

Girls Gone RX will be hosting its 4th Annual event in Los Angeles and Depot WLA has 2 teams of strong ladies competing on October 20th!

TEAM 1Jackie CrawleyNicole KramerKerry Crivello

TEAM 2Brittany RandolphMelanie YiakosElizabeth Bassett

This competition is put on every year to bring all types of women together through Competition for a Cure and benefiting Bright Pink, an organization “on a mission to save women’s lives from breast cancer and ovarian cancer by empowering them to live proactively at a young age.”

Make sure to go out and support these women WODing for a cause at Iron Battalion CrossFit starting at 9am!

National Childhood Cancer Awareness month is September. To support the cause and to stand up to cancer, join us at Depot Santa Maria on October 6th at 9AM & 10AM for a Bootcamp style workout, programmed by our very own Coach Mary! On that day, we’ll be raising awareness and funds for The Teddy Bear Cancer Foundation.

Check out Mary’s letter below for more details about why we’re hosting this event!

One of the best parts of being a member at Depot is our community. We unite to celebrate our victories and support our town. On Saturday October 6th, we are going to be joining together for a bootcamp-style workout to benefit the Teddy Bear Cancer Foundation.

The Teddy Bear Cancer Foundation is an amazing organization that benefits families all over the central coast. They provide resources to the whole family when a child is diagnosed with cancer. No parents should have to worry about the bills that add up when their child is sick.

I personally witnessed this foundation serve a family in our community in their time of need. The Carter family lost their sweet 3-year old son to neuroblastoma, an aggressive childhood cancer. The Teddy Bear Cancer Foundation helped the Carters tremendously and I know Depot is a community that pays it forward!

So join us on October 6th at 9 AM or 10 AM to work out and fundraise for this awesome charity!

Invite your friends and family to join us as DEPOT GOES GOLD for childhood cancer. <3

- Coach Mary

Depot’s Teddy Bear Cancer Foundation workout is for all athletes to attend, with donations welcome. Non-Depot members must arrive 15 minutes early to sign a waiver, while Depot members should reserve a spot on Wodify ahead of time. Regular Saturday morning classes will be cancelled on this day. If you’d like to make a donation, checks can be made out to “The Teddy Bear Cancer Foundation.”

Congratulations again to everyone who participated in the Fall Classic Olympic! We are proud of how hard you all worked and have included a letter from Coach Jeff Franzen below:

Dear athletes,

First off, I want to say how much fun I had on Saturday at the Fall Classic! It was such an awesome experience for me to see West LA and Echo Park members getting out on that platform and crushing it. I know some of you were worried and nervous about the meet, but everyone did an amazing job. It was truly inspiring seeing many of you do something that might not have been in your comfort zone. We also had some big PRs out on the floor AND some PR's in the warm-up area! Congratulations again.

I'd also like to thank everyone who came to spectate and support your fellow athletes. You filled the room with so much love and encouragement, and you were a big contributing factor to the meet's success! Finally, thank you to all of our Depot staff and athletes who volunteered their time and energy. Whether you helped judge, check athletes in, or change plates, we couldn't have done this without you. Once again, you've all helped show just how incredible the Depot community is.

I look forward to our next Fall Classic and our upcoming Holiday Competition! (And somewhere in between, we're hoping to host another meet or two so you all can continue to chase those gains.)

Depot's annual olympic weightlifting meet is just around the corner! Depot West LA and Echo Park members will be competing on Saturday 9/8 at Depot Echo Park. Each athlete will have 3 attempts at the Snatch and the Clean & Jerk.

Make sure to come out and support your fellow athletes this Saturday! We'll be headed to the Semi-Tropic for drinks and snacks after the meet: Click here for detailsClasses will be cancelled at both locations on this day

Get your lifters ready because Depot's Annual Weightlifting Meet is coming up soon! West LA & Echo Park will have their Fall Classic on Saturday, September 8th at Echo Park, while SMV's will be Saturday, September 22nd. Read all about the Fall Classic in Coach's Jeff's letter below:

Hey all!

I'm excited to announce that our awesome in-house weightlifting meet, the Depot Fall Classic, is coming up in September! At Depot, the bulk of the classes I coach are CrossFit but I also teach Olympic Lifting at West LA and oversee the Barbell program at Echo Park (now also piloting in Santa Maria with a special 8-week Program!)

Weightlifting is one of my true passions. In addition to having my CrossFit Level 1 certification, I also have my USAW Level 1 and I have taken numerous weightlifting seminars and competed in weightlifting meets myself. From my own experience, I know that doing any sort of competing can be intimidating. Traditional olympic weightlifting meets in particular can be very different from the "typical" CrossFit competition; they can be quiet, very formal, and very regimented.

Compared to a traditional olympic weightlifting meet, Depot's Fall Classic is a casual in-house meet that will allow you to challenge yourself in a lowkey and encouraging environment. We'll play music and hang out throughout the day, and folks will be encouraged to give you high fives and bring snacks. Now get your best looking singlet (jk, not required but I'll applaud you for wearing one) and get signed up!!!! More details below.

Keep chasing them gainz!Jeff Franzen, Head of Programming & Coaching

To sign-up, visit your location's link below:

Congratulations again to everyone who participated in the Spring Into Summer Challenge! We wanted to highlight all of the hard work you put into the Challenge and have included a letter from Coach Richard Kittlaus below:

Hi Everyone,

My name is Richard and I'm one of the coaches at Depot Echo Park. I was fortunate enough to organize and run Depot's first ever Spring Into Summer Challenge and I couldn't be happier with the results. We designed this 5-week challenge to help participants eat healthier, work out more regularly, and inspire their teammates. This challenge was a great way for athletes to learn more about nutrition, see how their performance in the gym can be improved with the proper fuel, and ultimately reach goals they didn't think were possible.

Coaches Jason, Erika, Jeff M, Mary, and Zoei led teams in Echo Park, West LA, and SMV. As team captains, they helped motivate and hold their members accountable for working out and eating well in those 5 weeks to help achieve their goals. The results from our first benchmark workout an dunk versus our second workout and dunk were a clear indication of how hard everyone worked throughout the Challenge. As a group, we dropped body fat, increased muscle mass, and added reps to our second WOD. Really awesome.

I've run a lot of fitness and nutrition challenges in the past, but hearing some of the personal stories of growth and improvement in the end made Spring Into summer one of the most successful challenges I've been a part of. Congratulations to our participants and winners and thank you so much to all the team captains who helped make this possible!

- Rich

Overall Challenge WinnersHogan Lee (WLA) & Allison Palm (SMV)

Team WinnerIf Conan The Barbarian And Xena The Warrior Princess Had Children It Would Be UsCaptain: Jason Mac

Depot Squad! Coach Ted is headed to Madison next month for the CrossFit Games. Check out his letter below to learn more about how you can support him on his road to the Games.

Hi Everyone,

As you may know, last month my team qualified for the 2018 CrossFit Games. I wanted to personally say thank you to all of you who drove to Del Mar to cheer us on, and thank you to those of you who sent your words of encouragement through texts and social posts. Making it to the Games has been a huge dream of mine, and I could not have done it without the support of this incredible community. I love getting to coach you all at Depot, so it really meant a lot to me to see and feel the outpouring of support from Depot during Regionals. Depot always manages to be one of the loudest and most supportive groups in the audience at the Fairgrounds!

This year, the Games will be in Madison, Wisconsin from August 1st-5th. Unfortunately, anyone who qualifies for the Games has to pay their own way, which includes an entrance fee, housing, flights, and meals that can be pretty costly. Our team set up a couple of fundraising sites that could help us in our journey as we try to focus on finishing on top of the podium in August. There's no pressure at all to donate, but any of your support would be greatly appreciated. Thank you so much again for everything you've done to get us here!

To support Ted and his team on their road to the Games, you can either purchase a shirt and/or donate directly to the team. Both links with more information are below!

Teddy's T-shirt: Buy NowSelect "Pick Up" in the delivery option. Ted will bring the shirts to West LA and Echo Park and/or ship any orders to SMV. Last day to order is July 8th at 7am!

June is nationally recognized as LGBTQ pride month! On Saturday, June 9th, to celebrate our LGBTQ community and allies, we'll host two Depot Pride classes at West LA, Echo Park, and SMV. In each 90-min class we'll be crushing two separate WODs to honor LGBTQ heroes Harvey Milk and Edith Windsor. Classes will be led by Coach Steph, Coach Zoei, and Coach Adrian.

We caught up with each of these coaches to ask them why they're excited to lead this WOD and what makes them Depot Proud.

Steph Lo

Why are you excited to coach this workout?June is an important month for the LGBTQ community and its allies. It’s both a time to reflect on the sacrifices people have made to help get us to where we are today and a time to celebrate the community’s triumphs. I can't think of a better way to do that than with some barbells and friends. I’m honored to be a part of Depot’s inaugural Pride WOD and even more psyched to have put together quite possibly the best Depot Pride playlist ever.

What makes you Depot Proud?Across all of the gyms I’ve visited and worked out in, Depot has one of the most diverse and inclusive communities hands down. I’m a gay first generation Asian American woman with biceps. I’ve felt out of place in many scenarios and public spaces, but I never feel that way at Depot. In fact, I feel like I can be my fully authentic self in the gym without judgement. This community has accepted me and every single one of my cutoff T’s, and for that I am grateful. I’m proud to call Depot my home and its group of coaches, staff, and athletes my family.

ADRIAN GONZALEZ

Why are you excited to coach this workout?I'm excited to coach this workout to raise awareness about GLSEN and all of the reasons we celebrate Pride. So many kids struggle with their identity at school and are bullied. As a gay Mexican boy growing up in a machismo bordertown, I know what it's like to fear not being accepted for who you are. This is a perfect way to bring the LGBTQ community and its allies together, because only together can we move forward and overcome adversity. Plus, coaching has become my favorite place to get my dance party going while everyone is working out :)

What makes you Depot Proud?I love my Depot community! It's an incredible diverse group of creative, passionate, and talented athletes that continue to make me a better human every day. They've embraced me with open arms and celebrate who I am as a person and as an athlete, and I'm lucky that I am able to call many of them my friends. Depot will forever be my home! Depot Strong baby! Depot Pride!

ZOEI SHELTON

Why are you excited to coach this workout?In a world where there is sooo much division, I think it's super important to find as many ways to show up for and support each other as we can. To be open, accepting, and loving to our gym brothers/sisters and to celebrate them for who they are! I am excited to coach this workout so that I can show my support to the LGBTQ community and at the same time, do my part to help us progress and move forward toward unity, acceptance and love that overpowers judgment and hate.

What makes you Depot Proud?I like walking into a place that feels like home. I feel very lucky to be part of our coaching staff...it's like a little family that fits into the bigger family that is Depot SMV -- which is part of our giant Depot United family! I am proud of our community & this thing called CrossFit (or Bootcamp) because of the power it has to bring together & unite so many different people.

We can't wait to see you next Saturday! Classes are at 9:00 AM & 10:30 AM. Make sure to wear your Depot Pride shirt and any other fun rainbow gear you have. If you post anything on IG or FB, use the hashtag #depotpride

In case you missed it, here's Ted's interview on heading back to Del Mar Fairgrounds for Regionals!

1. When did you start coaching at Depot?I started coaching at Depot in January 2014. Wow, I can’t believe it’s been that long. To think back on it is pretty crazy. When I started, I’m pretty sure almost every class was just me and one other person for a good month or two.

2. What is your favorite class to teach and why? This is just asking to cause an uproar. Of course I don’t have a favorite class to teach. I like them all. Each group has its own unique vibe and that makes every class so interesting and fun to coach.

I won’t say they are my favorite BUT I have to give praise to the 5 AM class at West LA for having the will to not only wake up at 4:30 AM to come work out, but actually be excited, chatty, and motivated to do so. They come in and put in work and I respect that. Anybody who can do that 3-4 times a week deserves a shoutout.

3. Who do you look up to for inspiration and why?First and foremost, my parents. They’ve shown me what it means to really work hard for something. In CrossFit, it’s all of the other competitors I’ve watched compete and train over the past decade. Observing their determination, work ethic, consistency, and attention to detail has been very influential in my career. When I first started, I would watch some early CF Games athletes train and compete, and I told myself I wanted to be just like them.

Finally, what I witness every day at our Depot gyms is a huge inspiration. Watching you all PR your lifts, get fitter, and/or improve at certain skills is so motivating. When I get to witness first-hand all of the hard work you are putting in for days and months, and then to see it pay off… that’s an inspiration.

4. Do you have any pre-game rituals before going out to compete?I don’t. I usually just go through a routine warm-up and then go pee** at least 10 times in a span of 5 minutes because of how nervous I am and then it’s game time (I know you guys can relate because when I coach and say “10 seconds” before the workout starts, someone always runs to the bathroom). I wish I had something cooler to say but honestly, I just try to focus on my gameplan and then go out there and execute.

**On the topic of nervous pee: Last year, my friend and fellow Depot member Glenn Ochal bought me a bunch of beet juice to drink before my Regionals events; beet juice has nitrates in it and is supposed to promote blood flow. Little did I know it makes your pee red so that was a really unpleasant and scary surprise.

5. What big differences do you see by going Team this year than Individual from last year?I think one of the biggest differences is attacking workouts with a different game plan other than your own. For example, if we have to do 30 synchronized Toes to Bar, I might like to do 6 sets of 5 with very little rest whereas my partner might want to do 2 sets of 15. One of us has to sacrifice for the other to make sure we’re going to be able to handle the workout appropriately.

I also noticed doing larger sets in almost everything that you do reduces the amount of time you waste in transitions, so I typically have to toss out my individual game plan and stick with my teammates’.

6. What's your eating regimen right now?Nothing has really changed in my diet except I’ve lowered the amount of fat I eat. My wife Alexis started counting her macros and we realized that I eat almost 60 grams of fat, just for breakfast…which was the amount of fat she was allowed for her diet in a day! That being said, I’ve cooled off on the amount of bacon, sausage, and olive oil that I use when I cook. I still meal prep more than half of my meals, and while it can take a few hours out of my weekend, it’s 100% worth it. Not only do I save money, but I eat really well.

7. What are you most excited about eating after Regionals?EVERYTHING. Last year, I went to BJ’s in La Jolla every night after Regionals because it was really close to our hotel and because they had this amazing prime rib special. So I ordered that 3 nights in a row with broccoli and rice.

After my last event, Alexis asked me what I wanted to eat and I started listing off things…pizza, wings, pasta, fries, mac’n’cheese, sliders, and ice cream. Trying to think of a place that could possibly have all those things led us to go to well…BJs, again…but back home in Valencia. And yes, we ordered every single one of those things.

Good luck Coach Teddy and Team Training Lab!You can support Ted and his teammates Jamie Hagiya, Chelsey Grigsby, and Andrew Kong in their travels to Regionals this year by purchasing a shirt! Proceeds will help pay for travel costs. Pre-sale ends this Saturday, May 5th!

Purchase your shirt here$25 for 1 or $40 for 2Shirts will be delivered to each Depot location in time for Regionals. Just select "pick up" as your delivery option, and we'll let you know when your shirt is ready for pickup at your local Depot gym!

June is LGBTQ Pride Month and Depot is celebrating by hosting special Pride-themed WODs on Saturday, June 9th. On this Saturday, regular group CrossFit morning classes will be swapped out for Depot Pride classes, each running 90-minutes instead of an hour. In class, we’ll be crushing two separate WODs to honor LGBTQ heroes Edith Windsor and Harvey Milk.

We’re also making ultra special limited edition Pride shirts to celebrate but they will only be available for preorder! Make sure to order yours before you see someone else with one, wishing you hadn’t missed the boat. (Last day to order is Friday, May 11!)

Each shirt is $25 and all profits will be donated to GLSEN, a non-profit organization whose mission is to create safe and affirming schools for LGBTQ students K-12.

The June 9th Pride WOD is free for you as an existing Depot member. If you want to bring a friend, your guest needs to have at least 3 months prior CF experience. They can pay $20 to drop-in on this day, with all proceeds going to GLSEN!

I’m excited to coach the classes at West LA, Adrian will take care of everyone at Echo Park, and Zoei will lead the squad at SMV. All you have to do is show up (ideally in your new Depot Pride shirt and whatever other fun rainbow gear you own) and work out. It’s going to be a fun one!

With that said, save the date! June 9, 2018. It’s on like Donkey Kong.